Calorie Calculator
Estimate your Basal Metabolic Rate (BMR) and daily caloric needs using the Mifflin-St Jeor equation.
Results
What is it?
The Mifflin-St Jeor equation estimates your Basal Metabolic Rate (BMR) — the calories your body burns at rest. Multiply by an activity factor to get your Total Daily Energy Expenditure (TDEE), the calories you actually need each day.
How to use
Enter your weight, height, and age. Select your typical activity level honestly. The calculator shows both your base BMR and adjusted daily calorie needs for weight maintenance.
Example scenario
A 30-year-old male weighing 75 kg at 178 cm with moderate activity: BMR is about 1,698 kcal, TDEE is about 2,632 kcal. To lose 0.5 kg per week, target around 2,130 kcal/day (a 500 kcal deficit).
Pro tip
The Mifflin-St Jeor equation (1990) is more accurate than the older Harris-Benedict equation. However, it assumes average body composition — highly muscular individuals may have a BMR 10-15% higher than predicted.